Ryan demonstrates a simple stretch for the piriformis muscle. This is for runners and those who tend to have sciatic nerve flare up.
Duration : 0:0:28
I have dealt with Piriformis Syndrome for 3 years. I found out that I was born with a disability, in which my piriformis muscle was deformed and my sciatic nerve was going through it. The piriformis muscle is deep in the buttocks. The deformity causes severe Sciatica. I have tried everything, medications, PT, Accupuncture, Chiro, and as a last resort I’ve had 3 hip surgeries. My doctor (chief of orthopaedics at Kaiser) has released me saying there’s nothing else they can do. So I try to deal. I have a very sensitive system and can’t tolerate anything stonger than tylenol. So I usually just hurt badly. It hurts to sit, walk, and stand. If I’m not active during the day it’s manageable. But I’m a single mom to a 6 year old. So that’s impossible. I have to be active and then the limping stars, and sometimes my legs give out. I’m at my wits end. I’m only 27. I’d love to feel normal. Can anyone recommend anything for me? I’d be forever greatful. Even just someone who understands… 
Here’s an article about the syndrome and possible treatment. Look for a section called Rehabilitation about 1/2 way down.
http://www.emedicine.com/pmr/TOPIC106.HTM
Here’s a booklet from the National Institutes of Health specifically about the management of the syndrome, it includes illustrations of exercises. It’s a rather big .pdf file.
http://www.pubmedcentral.nih.gov/picrender.fcgi?artid=1317145&blobtype=pdf
It looks like you’d do best to find a good physical or sports therapist for the treatment. Maybe your physician can arrange for a referral.
This is a movie of piriformis muscle injection under ultrasound guidance. It is performed for the patients with piriformis syndrome.
Duration : 0:1:43
I suffer from Piriformis syndrome and have for over a year now. The problem is that I have a hard time doing cardio because most things aggravate the muscle in my right buttock so I can’t work very hard. I stretch a lot but I don’t know what else to do. I weight train and eat healthy but I have put on a little weight from not being able to do cardio. Does anyone who suffers with this problem have any suggestions? Is there some sort of cardio that I can do that won’t overwork my piriformis muscle?
The most commonly used stretching routine would be Pilates. Pilates is an exercise program that focuses on the core postural muscles. It keeps the body balanced and provides the spine of the necessary support. It also teaches awareness of the neutral alignment of the spine which help to alleviate and prevent back pain.
It offers significant benefits and ways to strengthen and build your muscles in your back especially the affected areas like the lower back. Strengthening your lower back, lower abdomen, buttocks and pelvis can not only reduce or avoid back pain and strain, but can also improve your posture.
These exercises focus on the strengthening of your core muscles in your back and stomach, causing relieve of the symptoms of Piriformis Syndrome or Sciatica.
The great thing about Pilates is that it would help you to tone your body and loose some weight, while it strengthens and stretches your muscles, relieving you from pain.
Hope it works for you! Good Luck!
What’s a good Precor incline setting that will help strengthen the piriformis muscle esp if one will have to walk a street similar to downtown Seattle e.g. by the Pike Place Market area. I have piriformis syndrome.
Piriformis spasm would be a better term.
Thanks for the answers.
Hello. I think you should just do normal walking, it’s better for you.
I have a burning feeling on my buttocks & my heel (left leg) and aching all down the leg. It is getting worse. The burning feeling is now, also on the lower part of my leg andmy back. The doctor said the piriformis muscle is putting pressure on the nurve. It has been going on for 5 yeras.
Yes! Absolutely!
Acupuncture – or if I had your problem, I would in fact prefer to go to a Touch-For-Health practitioner or a kinesiologist who will help you out of your 5-year long misery in one or two sessions at most.
Don’t let anybody talk you into undergoing surgery before you’ve tried kinesiology. Your muscle can so easily be balanced to regain its normal tension and stop putting pressure on the sciatic nerve.
Time to be pain-free! The best of luck to you!
I’ve been treated for hip busitis and my physio thinks i have hurt my piriformis muscle which has caused the bursitis? Anybody have any idea how long this will take to heal?
Here is an alternative answer. I suffered with piriformis for 3 years and have come to find that 90% of all piriformis and sciatica is caused by inner tension/stress/anxity.
If your piriformis is caused by inner stress and you treat it correctly then it can heal in a matter of days/weeks.
Here is the challenge — almost every doc/chiro/pt will tell you that you have a muscle imbalance, out of alignment, pinched nerve, etc, etc….and you will treat this by physical means — which is what I did for 3 years.
If it is a physical cause (not likely) then do the proper stretching, roll on tennis balls, etc. and you should get relief in days.
If you go the physical treatment path and are not getting relief….then it is time to seriously consider the inner stress/tension path.
I should add one more thing…in these pain disorder it is common for the pain to move from the back, to the hip, to the piriformis, to the sciatica nerve, etc. Use this as a very good indicator of tension induced pain and not a physical cause.
Hope this helps,
Monte Hueftle
Stretching the piriformis muscle to is almost always necessary relieve the pain along the sciatic nerve and can be done in several different positions. A number of stretching exercises for the piriformis muscle, hamstring muscles and hip extensor muscles may be used to help decrease the painful symptoms along the sciatic nerve and return the patient’s range of motion.
Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include:
Supine piriformis stretches:
*
Lie on the back with the legs flat. Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand. Trying to lead with the ankle, pull the knee towards the opposite ankle (Figure 17).
*
Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed (Figure 18).
*
Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body (Figure 19).
Buttocks stretch for the piriformis:
* Begin on all fours. Place the affected foot across and underneath the trunk of the body so that the affected knee is outside the trunk. Extend the non-affected leg straight back behind the trunk and keep the pelvis straight. Keeping the affected leg in place, scoot the hips backwards towards the floor and lean forward on the forearms (Figure 20).
All of the piriformis stretching exercises should be held for 30 seconds and repeated 3 times.
The piriformis muscle works the lower back and gluts. Learn how to stretch the piriformis muscle group from a chiropractor in this free back health video.
Expert: Dr. Christopher Mango
Bio: Dr. Christopher Mango has been a practicing chiropractor for four plus years.
Filmmaker: Buccola Richard
Duration : 0:1:46
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An effective stretch for your posterior hip muscles.